7/5/16 Workout Of The Day

Warm Up

3 Rounds

200 Meter Run

20 Lunges

- Then -

Couch Stretch 60 Seconds Each Leg

Strength

Clean + Front Squat + Jerk

5 x 1 @ 80% of clean

1:15 Interval

Focus: riding bar down and tight core in the bottom

Metcon

For Time

L1

400 M Run

30 - 20 - 10

Thrusters 45/15

Dumbbell Snatchs 25/15

400 M Run

L2

400 M Run

30 - 20 - 10

Thrusters 65/35

Dumbbell Snatchs 40/30

400 M Run

L3

400 M Run

30 - 20 - 10

Thrusters 95/65

Dumbbell Snatchs 50/40

400 M Run

Mobility

Pigeon Stretch 90 Seconds Each Side